Evidenced-based tools for calming your mind and your gut this holiday season
Written by Anna Katherine Black, PhD
Licensed Clinical Psychologist
GI Psychology
The holidays can be magical—twinkling lights, cozy traditions, special meals, and time with loved ones. But if you live with a sensitive GI system or a chronic condition like inflammatory bowel disease (IBD) or IBS, the holiday season can also bring extra stress, unpredictable symptoms, and moments where your gut seems to declare, “I’m not on vacation!”
The good news? The gut and brain communicate constantly through the brain-gut axis, and when we support that connection with simple, proven techniques, we can help our digestive system stay calmer and more resilient—even during the busiest, most emotional time of year.
In the spirit of humor, comfort, and evidence-based care, here are…
Each “day” is a small step you can take to support your brain-gut health this holiday season.
Day 1: One Deep, Soothing Breath
Let’s start with a gift your body always carries with it: your breath.
A slow, diaphragmatic breath signals safety to your nervous system, reducing stress responses that can worsen GI symptoms. Even a single breath can create a small reset.
Try this: Place a hand on your belly, inhale through your nose, and let your belly rise for four seconds. Exhale slowly through your mouth twice as long as the inhale. Repeat as needed.
Day 2: Two Words of Reassurance
When symptoms spike, your brain often jumps to worst-case scenarios.
A simple phrase can interrupt that spiral:
- “I’m safe.”
- “This is uncomfortable, not dangerous.”
This helps your nervous system downshift and reduces symptom-related anxiety.
Day 3: Three Mindful Moments
Stress makes the gut more sensitive. Mindfulness can buffer that response.
Take three small pauses today to notice your surroundings without judgment. This slows your system and reduces both stress and GI reactivity.
Examples:
- Notice the scent of pine or a candle.
- Feel your feet grounded on the floor.
- Listen to holiday sounds without multitasking.
Day 4: Four Rounds of the 4-7-8 Breath
This breathing technique calms the vagus nerve and lowers stress.
How to do it:
- Inhale for 4
- Hold for 7
- Exhale slowly for 8
- Research shows slow breathing can reduce anxiety and promote gut-friendly relaxation.
Day 5: Five Things You Can See
Grounding helps when your thoughts race and your stomach tightens.
Look around and name:
- 5 things you see
- 4 you feel
- 3 you hear
- 2 you smell
- 1 you taste or imagine
Perfect for family gatherings, airports, or waiting rooms.
Day 6: Six Sips of Water
Hydration supports digestion and calms a sensitive gut.
Take six slow sips, noticing the coolness as it moves through your body. Small sips can also ease nausea and help regulate bowel movements.
Day 7: Seven Gentle Stretches
Light movement improves motility and reduces tension, especially around the abdomen.
Try:
- Neck rolls
- Shoulder circles
- A gentle twist
- Child’s pose
- Standing side stretch
- Cat-cow
- A slow forward fold
Movement can reduce inflammatory stress responses and support overall brain-gut health.
Day 8: Eight Moments of Warmth
Warmth relaxes muscles and soothes discomfort.
Try:
- A heating pad
- Warm tea
- A hot shower
- Cozy blankets
Warmth also shifts the nervous system toward rest-and-digest mode.
Day 9: Nine Minutes Outdoors
Nature has measurable calming effects on the nervous system.
A brief walk—nine minutes is perfect—can ease bloating, support mood, and help digestion after meals.
Day 10: Ten Seconds of Cooling Relief
Holding a piece of ice in your hand or putting a cool ice pack on your face for 10 seconds stimulates the “dive reflex,” which slows heart rate and calms the gut-brain axis.
Helpful for:
- Sudden nausea
- Stress spikes
- Pain flares
Day 11: Eleven Waves to Surf
Borrowed from CBT and mindfulness, “urge surfing” teaches your brain that symptoms rise and fall.
When urgency or cramps hit:
- Pause
- Breathe
- Visualize a wave rising…peaking…falling
- Remind yourself: “This will pass.”
This builds confidence and reduces panic-driven bodily reactions.
Day 12: Twelve Kind Thoughts
Self-compassion is science-backed. Harsh thoughts increase anxiety, activate stress pathways, and worsen GI reactivity. Kindness softens the nervous system.
Examples:
- “My body is doing its best.”
- “I deserve rest.”
- “I’m allowed to slow down.”
- “I’m not alone.”
Takeaways: Bringing Calm Into Your Holiday Season
Your brain and gut communicate constantly—supporting one supports the other.
Small, simple strategies can dramatically reduce stress-driven symptom flare-ups.
You don’t need to do all 12 tools at once—choose one or two each day and build from there.
Evidence-based mind-body care like CBT and clinical hypnosis can strengthen resilience throughout the year.
If you’re ready for more support, you don’t have to navigate GI symptoms alone—especially during the holidays.
Explore our resources or schedule a free consultation. We’re here to help you find comfort, confidence, and calm in the season ahead.
References
Barberio, B., Zamani, M., Black, C. J., Savarino, E. V., & Ford, A. C. (2021). Prevalence of anxiety and depression in IBD. The Lancet Gastroenterology & Hepatology, 6(5), 359–370.
Chen, X., et al. (2021). Cognitive behavioral therapy for adolescents and young adults with IBD: outcomes and quality of life. Journal of Pediatric Psychology.
Keefer, L., & Keshavarzian, A. (2006). Gut-directed hypnosis for IBD. American Journal of Clinical Hypnosis.
Keefer, L., Palsson, O. S. (2008). Hypnosis for GI disorders. Journal of Psychosomatic Research.
Keefer, L., et al. (2013). Hypnosis and inflammatory markers in IBD. Inflammatory Bowel Diseases.
Mawdsley, J. E., et al. (2008). Hypnosis reduces stress-induced gut inflammation. Biological Psychology.
Slonim-Nevo, V., et al. (2018). Psychological distress and IBD exacerbations. Health & Social Work.